{"podcast":{"title":"More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast","slug":"more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725","podcast_index_feed_id":7450725,"rss_url":"https://feed.podbean.com/samx4/feed.xml","website_url":"https://samx4.podbean.com","image_url":"https://pbcdn1.podbean.com/imglogo/image-logo/20759637/updated_pod_art7n3ha.png","author":"Sam Barone | RD, Weight Mgmt Specialist, Diet Culture Rebel","episode_count":46,"summary":"Are you an elder millennial that’s been weight watching since the womb? Are you a victim of 90’s diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight on a diet only to have your lost pounds find their way back to you soon after you go off the diet? I’m here to tell you to lay down the shame, friend – no matter where you’ve been on your weight loss journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY. My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery. But I learned VERY quickly in the years after that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went…","last_synced_at":"2026-06-29T18:18:46.565219+00:00","page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725"},"episode":{"title":"26 | If you want to lose weight and keep it off…DON’T do this! Part 2/3","slug":"26-if-you-want-to-lose-weight-and-keep-it-off-don-t-do-this-part-2-3","published_at":"2026-02-09T10:00:00+00:00","page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/26-if-you-want-to-lose-weight-and-keep-it-off-don-t-do-this-part-2-3","show_page_url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725","url":"https://samx4.podbean.com/e/26-if-you-want-to-lose-weight-and-keep-it-off%e2%80%a6don-t-do-this-part-23/","audio_url":"https://mcdn.podbean.com/mf/web/vnjyzkkfhtdxep9p/ep_26bfnnj.mp3","summary":"Hey friend! In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight loss, but long-term weight maintenance. I’ll be honest with you right out of the gate: while weight loss isn’t easy, losing weight is not the hardest part. Keeping it off is. And that truth can feel uncomfortable — especially if we’ve spent years believing that once the weight is gone, life will finally feel effortless. I share my own story of losing nearly 200 pounds after gastric bypass surgery almost 19 years ago, and the rude awakening I had when I realized how easy it still was to regain weight. That realization is what led me back to school to become a dietitian and specialize in obesity and weight management. I learned the hard way that there is no “done” — only ongoing care, adaptability, and self-awareness. In this episode, I break down some of the most common unrealistic expectations people have after weight loss — like believing they’ll suddenly become someone who can eat anything, stop paying attention, or ease up on habits like meal prep, movement, or structure without consequence. I also explain why extreme diets, rigid plans, and chasing quick fixes don’t translate into sustainable maintenance. We dive into the science of what’s actually happening in the body after weight loss — including metabolic adaptation, hunger hormones, and why your body often fights to regain weight — and why this is biology, not failure. Most importantly, I help reframe weight maintenance as a skill set, not a punishment. When we understand what’s really going on, we can stop blaming ourselves and start building systems that actually last. If you’ve ever felt discouraged, blindsided, or frustrated after losing weight, this episode is for…","meta_description":"Hey friend! In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight loss, but l…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2608,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/episodes/26-if-you-want-to-lose-weight-and-keep-it-off-don-t-do-this-part-2-3/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/26-if-you-want-to-lose-weight-and-keep-it-off-don-t-do-this-part-2-3.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}